Blog Search

Tuesday 4.2.19

By: 0

Back Squat
On the Minute x 10:
3 Back Squats

Fitness Conditioning
5 Rounds, resting 1:00 between efforts:
42 Single-Unders
9 Thrusters (75/55)
42 Single-Unders
Calories B(12/9) S(12/9)

Sport Conditioning
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
Calories R(15/12) S(15/12)

Monday 4.1.19

By: 0

Squat Snatch
On the Minute x 11:
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Conditioning
AMRAP 15
7 Squat Cleans
7 Push Press
200 Meter Run

Fitness 75/55 Sport 115/80

 

 

 

 

 

 

Saturday 3.30.19

By: 0

Fitness Conditioning

  • For Time w/ Partner
  • Buy-In:
  • 100 Air Squats
  • 50-40-30-20-10 Reps
  • Box Jumps/Step ups (24/20)
  • Wall Ball Shots (14/10)
  • Kettlebell Swings (35/25)
  • 200 meter Run

Sport Conditioning

  • For Time w/ Partner
  • Buy-In:
  • 100 Air Squats
  • 50-40-30-20-10 Reps
  • Box Jumps (30/24 in)
  • Wall Ball Shots (20/14 lb)
  • Kettlebell Swings (50/35)
  • 200 meter Run

Friday 3.29.19

By: 0

Power Snatch
EMOM for 8 Minutes
2 rep @ 75%

Fitness Conditioning
500/450m Row
40 Thrusters 45/35lbs
500/450m Row
30 Thrusters
500/450m Row
20 Thrusters
500/450m Row
10 Thrusters

Sport Conditioning
Calories (30/20)B or S
40 Thrusters 45/35lbs
Calories (30/20)B or S
30 Thrusters
Calories (30/20)B or S
20 Thrusters
Calories (30/20)B or S
10 Thrusters

Tuesday 3.26.19

By: 0

Fitness Conditioning
5 Rounds, “On the 5:00”:
15 Burpees
12 Deadlifts
9 Hang Power Cleans
6 S2OH
(115/80)

Sport Conditioning
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(135/95)

Competitor Conditioning
5 Rounds, “On the 5:00”:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)